To achieve maximum results in fitness cycling, you should enhance your cycling workouts. To maximize your ability as an athlete, if you desire riding faster or riding longer, it is important to take care of your body to achieve maximum results in every workout.
Warm up and cool down
Without a proper warmup, you are in trouble. Light pedaling should be done for about ten to fifteen minutes. In colder weather, you should pedal longer. Remember to listen to your body. You will know when your muscles are warm when you are able to sustain a faster pedal stroke, have a bit of a sweat going, and have less stiffness of the muscles.
Without a cool down, your muscles will tighten up and you will most likely experience a prolonged recovery. A cool down can help remove exercise bi-product in the blood and muscles. You will feel more comfortable the following day, with less aches and pains, allowing you to get back on the bike. Do not dismount the bike immediately after a race. The reason that pros do this is because of the crowd, and they usually have post-race commitments to get to.
You can stretch before or after your ride. Stretching increases flexibility when you ride. Hold each stretch for twenty seconds. Don’t stretch too far or you will risk tearing a muscle. Stretching the muscles is a great way to relax the mind and body after a workout. Common locations of overuse in cycling such as the hip, back, butt, hamstring, quads, IT Band, Calves, and arms should be stretched before or after every ride.
It is important to have good posture Flickr
Overcoming Common Problems
- Injury is sometimes unavoidable in endurance sports, the body takes a lot of pounding and it pushes itself to the limit. But some injuries can be prevented
Common Cycling Injuries that are unavoidable for some can occur during riding. It is important to know how to prevent and care for them so they do not lead to anything more serious or keep recurring.
- An uncomfotable occurence in cycling is the saddle sore. A saddle sore is a boil that forms at the point of contact with the seat. It can become more aggravated as you ride. It is important to use a warm compress on the boil and it will drain on its’ own, as well as apply neosporin. If you don’t take care of it, than it may need to be drained surgically. To prevent a saddle sore from occuring, follow a strict hygiene routine.
- Road rash refers to abrasions when you crash along the ground. Thoroughly clean the wound, remove pebbles and sticks, and scrub the wound with a sponge. Avoid hydrogen peroxide because it could damage healthy skin, and it will just irritate it. For larger wounds, go to the ER, they will give you numbing cream. Remember to always keep the road rash cleaned and cover it with a band aid or second skin.
- Overuse Injuries occur from overtraining. It is important to listen to your body and ease into a training program. If you are experiencing aches and pains, take a break. Apply ice to the area of discomfort fifteen minutes of every hour for two days. Also, feel free to take and anti-inflammatory medication
- Positioning Problems usually result in aches in the back and knees. Be sure to adjust your seat height position. Get your bike fit from a professional, such as The Peddler of Long Branch, New Jersey. Your body has to adjust to the changes.
The goal of fitness cycling is to get maximum results every time you get on the bike. Be sure to warm up, cool down, and stretch, this helps avoid muscle tears. Beware of common problems so you can prevent them or know how to treat them. Finally, have fun and enjoy the spring weather, and keep this on your calendar: Monmouth County’s Farmlands Cycling Tour on May 1st, check it out.
Patrick, K (2009, December 11). Fitness Cycling. Endurance Planet Weblog, from http://www.enduranceplanet.com/tag/cycling